Sciatica: how to relieve the pain for training

Suffer from sciatica? Nick Beer explains a 'nerve flossing' exercise that can help alleviate the pain sciatica causes
17 July 2018 at 12:40

220 Triathlon Woburner race tips

Piers Vallance, 2017’s Woburner winner, offers up his race-beating tips to tackle the 220-sponsored middle-distance event this September
17 July 2018 at 10:28

The Ironman bike leg: how to stay focussed for 180km

Racing your first Ironman soon and wondering how the heck you stay focused for the 180km? Here's Ironman pro Tim Don with the answers...
16 July 2018 at 11:08

How much bike training do you need to do for an Ironman?

Worried about whether you have done enough training on the bike for your upcoming Ironman? Mark Kleanthous explains how to tell if you're ready...
13 July 2018 at 10:18

Front crawl: how can I stop swallowing lots of water when I swim?

Do you take in lots of water via your mouth when you swim front crawl? John Wood explains what could be going wrong in your stroke to cause this and how you can prevent it.
13 July 2018 at 09:45

What is a physiotherapist and what do they do?

Specialist musculoskeletal physiotherapist and strength and conditioning coach Uzo Ehiogu explains the role of a physiotherapist
10 July 2018 at 11:17

12 things I learnt from my first Ironman-distance triathlon

After a decade spent stinking out shorter-distance triathlons, 220’s features ed Matt Baird finally made his Iron debut at the UK Ultimate Triathlon last month. Following punctures, a spot of vomit and blisters the size of golf balls, he survived to tell the tale in 15 and a half hours. Here’s what he learnt…
06 July 2018 at 10:52

The ultimate guide to your first triathlon...38 tips

Your first triathlon may almost be here, but how do you make sure everything goes smoothly and conquer the nerves? Here’s 38 tips to see you through your first of many triathlons...
06 July 2018 at 08:00

Threshold boosting run session: how to race faster for longer

Learn how to push past your run limits with this 60min threshold-boosting session
05 July 2018 at 13:12

Ironman race day plan: 35 tips for success

You’ve logged the countless hours of swim, bike and run training in preparation for your Ironman race. But how do you put all the pieces together to complete the 226km course? Fear not, here’s your ultimate Ironman race-day guide
04 July 2018 at 12:44

How to prepare for a non-wetsuit Ironman swim leg

With the hot summer we are all experiencing there is a higher chance that the race you have entered could actually be declared a ‘non wetsuit swim’. For some athletes this possibility can send shivers down the spine! But it shouldn’t says coach Matt Sanderson of Here he explains how to prepare
02 July 2018 at 14:24

Open water swimming: how to develop your OW swim skills in the pool

Optimise your pool time and accelerate your performance development in the open water with these simple pool-based swim drills
27 June 2018 at 11:23

What is base fitness?

Wondering what is meant by your base fitness level and why it is so important for endurance athletes? Dermott Hayes explains all
25 June 2018 at 11:55

How to cycle past a horse and rider safely

Recent video footage of triathletes cycling at speed past a horse and rider at Windsor Triathlon has caused outrage and debate on a global scale. So to ensure a safe day out for all road users, here we explain how to pass a horse and rider safely.
22 June 2018 at 17:00

Front crawl: what’s the difference between S-stroke and I-stroke?

Confused about S-stroke and I-stroke in front crawl? John Wood explains how they differ.
22 June 2018 at 12:31

6 triathlon tips for beginners

GB age-grouper Kirsty Middlemist is racing the middle-distance the 220 Woburner Triathlon this September as part of her preparation for Ironman UK 2019. Here she shares her top tips for beginners
20 June 2018 at 11:18

What is cartilage?

We explain the role cartilage plays in your body and how it differs to bone and ligaments
19 June 2018 at 09:19

What muscles do you use when running?

Oliver Willis explains which muscles you work and use when going out for a run
18 June 2018 at 10:08

What’s the difference between shin splints and stress fractures?

We explain the difference between shin splints and stress fractures and how you tell which one you’re suffering from
07 June 2018 at 12:40

Bike interval training session: how to pace the bike leg

Push your limits with a set of block bike intervals and learn how to perfectly pace the bike leg part of your race
04 June 2018 at 14:37